For TimeMetconBenchmark
Linchpin Test 14
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
15Clean-and-Jerks
↳ 135/95 lbs (61/43 kg)
30 calAir Bike
15Clean-and-Jerks
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Stay focused on form during Clean-and-Jerks, especially as fatigue sets in.
- 2Pace yourself on the Air Bike; start at a moderate pace to conserve energy for the Clean-and-Jerks.
- 3Try to break up the Clean-and-Jerk reps into manageable sets if necessary (e.g., 5s or 3s).
- 4Transition smoothly between movements to save time.
- 5Use a hook grip during the Clean-and-Jerks for better control.
Safety Considerations
Technical Focus
Ensure proper technique during the Clean-and-Jerks to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- Air Bike - 2 min easy
Mobility Work:
- 10-15 Shoulder Dislocates(Use a band or PVC pipe for shoulder mobility.)
- Hip Flexor Stretch - 1 min each side
- 10 on each side Ankle Mobility
Activation Warm-Up:
2 rounds- 5 Light Clean-and-Jerks(Use a lighter weight.)
- Air Bike - 1 min moderate
Scaling Options
Intermediate
Reduce weights and calories for a more manageable workout.
- 1
clean and jerks
Weight: 110/80 lbs (50/36 kg)
- 2
air bike
Reduce calories to 20/15.
Scaled
Substantially reduce weights and calories to ensure completion.
- 1
clean and jerks
Weight: 80/60 lbs (36/27 kg)
- 2
air bike
Reduce calories to 15/10.